Category Archives: WOD

Over several years of doing Fran, the WOD has changed as pull-up versions have been used. Chin on top of bar was a standard then chin to the height of bar became popular to accommodate the butterfly kip. I have never liked the bastardization of the pull-up standards. I’m not saying you shouldn’t kip or butterfly in Fran, I’m just pointing out that it used to be looked down on not to put your chin over the bar.

Here is a link to the Original Fran posting from CrossFit.com.

Next time we do Fran, that will be the pull-up standard.

You know I was looking for an excuse to tighten up the pull-ups.

Caleb goes overhead

Jeff and Charity Vale of CF Snohomish passed along a great website that is filling my time and adding to my knowledge of traditional cooking.

Nourished Kitchen describes itself as a place to “Learn about traditional foods including soaking and sprouting grains and legumes, the importance of wholesome fats, how to make bone broth and sourcing high-quality ingredients.”

I am nearing the end of my first week of NK’s recommend perpetual bone broth and am loving it! I used the stock to make chicken and vegetable soup and am having a coup mugs of it each day. I know, I am doing another weird thing. My new goal is to get as many of you to try it out.

Take some time to explore Nourished Kitchen, it will be well worth your time.

SCHEDULE CHANGE
Effective Immediately

New 7:30pm Class Schedule: Monday, Tuesday and Thursday

Holiday week schedule, December 24th through January 2nd

• •Saturday 12/24 – 8:30am
• •Sunday 12/25 – closed
• •Monday 12/26 – 8:30am, 4:30pm, 5:30pm, 7:30pm
• •Tuesday 12/27 – 6am, 8:30am, 4:30pm, 5:30pm, 7:30pm
• •Wednesday 12/28 – 6am, 8:30am, 4:30pm
• •Thursday 12/29 – 6am, 8:30am, 4:30pm, 5:30pm, 7:30pm
• •Friday 12/30 – 6am, 8:30am, 4:30pm
• •Saturday 12/31 – 8:30am
• •Sunday 1/1 – closed
• •Monday 1/2 – 8:30am, 4:30pm, 5:30pm, 7:30pm

Attention queens of double unders…

You only need to watch the first 10 seconds to get the point.

More on gluten and the effects on our health. This from Dr. Mark Hyman, MD.

There was a 39 percent increased risk of death in those with celiac disease, 72 percent increased risk in those with gut inflammation related to gluten, and 35 percent increased risk in those with gluten sensitivity but no celiac disease.

This is ground-breaking research that proves you don’t have to have full-blown celiac disease with a positive intestinal biopsy (which is what conventional thinking tells us) to have serious health problems and complications–even death–from eating gluten.

Yet an estimated 99 percent of people who have a problem with eating gluten don’t even know it. They ascribe their ill health or symptoms to something else–not gluten sensitivity, which is 100 percent curable.

Read the entire article please.

11 Ways Gluten And Wheat Can Damage Your Health

From Paleo Diet Lifestyle

If you have not eliminated wheat from your diet you should consider why. The whole grain/fiber myth is alive and well and making many people sick. Read on the views that oppose your doctor and the government recommendations and think for yourself. I know it sounds radical but eliminating wheat (all grains really) and processed sugars will make you healthier and super charge your results in the gym. Try it for 2 weeks or 30 days. It can’t hurt and you just might find you feel better.

A highlight:

When it comes to things that we, humans, are not adapted to eat and digest, wheat and its gluten protein is probably at the top of the list. It’s very sad that wheat is so omnipresent in our society though and many health conditions would probably not even exist if it were not for our high consumption of wheat. Positive changes are often noticed immediately after removing wheat and other gluten containing grains from the diet.

Cara is In the House! wearing her High Fructose Corn Syrup Shirt. Soda shirts don’t make you fat, the sugar in the product will though.  I bet it’s hard to smile that hard in a WOD.

You have committed lots of time and effort to your pursuit of better fitness capacity and are starting to feel the effects of the constant effort. Maybe there are a few things in the linked article that can help your recovery.  Here is one I like:

9. Ditch the Advil. While I don’t purport to be smarter than your doctor, here is one area where I disagree with his recommendation to scarf the Vitamin I (ibuprofen) and other NSAIDs (non-steriodal anti-inflammatories). Sure, NSAIDs suppress the inflammatory process and help with pain control. But research has shown that they actually slow down the overall healing process, and cause the “healed” tissue to be less strong. So allow your body’s healing process run its natural course, and don’t band-aid it with Advil. – From whole9life.com

Not doing this would help your post-WOD recovery